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  1. #1
    Registered User Ethula's Avatar
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    Bro Split Plateau

    Hi Everyone,

    I'm looking for some help on improving my routine. This is a lifting cycle I have been doing for the past few years, but my body has hit a plateau, and I don't know if I am taking the best approach. I am a father of two small kids, so I have little time to get my workouts in. I am usually able to lift for about 30 - 40 minutes. I lift 5-6 days a week, and I do 40 minutes of cardio every night on the treadmill at home.

    I want to add/retain mass and obviously cut fat as best I can (I am working on adjusting my diet as well). I really don't care about setting strength PRs at this point in life, unless they help my physique. What should I be doing differently? Any additional critism, tips, concerns?

    Stats:

    - Age: 31

    - Height: 5'11"

    - Weight: 220 lb

    - Max Deadlift: 420

    - Max Squat: 380

    - Max Bench: 250

    Lifting Routine:

    Day 1: Lower Back/Calves

    - 5 Sets of deadlifts: 14 / 10 / 8 / 6 / 3
    - 5 Set of calve raises: 16 / 14 / 12 / 10 / 8

    Day 2: Abs / Biceps

    - 5 sets of weighted ab curls: 14 / 12 / 10 / 8 / 6
    - 3 sets of seated recline bicep curls: 14 / 12 / 10
    - 3 sets of hammer curls: 10 / 8 / 6

    Day 3: Chest

    - 5 sets of flat bench: 12 / 10 / 8 / 6 / 4
    - 5 sets of decline bench 14 / 12 / 10 / 8 / 6

    Day 4: Triceps

    - 5 sets of close grip bench: 14 / 12 / 10 / 8 / 6
    - 3 sets of rope spread pushdowns: 14/ 12 /10
    - 3 sets of overhead extensions: 12 / 10 / 8

    Day 5: Legs

    - 5 sets of squats: 12 / 10 / 8 / 6 / 4
    - 3 sets of hamstring curls: 12 / 10 / 8
    - 3 sets of quad extensions: 12 / 10 /8

    Day 6: Upper back

    - 5 sets of lat pull downs: 12 / 10 / 8 / 6 / 4
    - 3 sets of seated lat rows: 12 / 10 / 8 / 6 / 4
    - 3 sets of wide grip pullups: 10 / 8 / 6

    Day 7: Incline / Deltoids

    - 6 sets of incline press: 16 / 14 / 12 / 10 / 8 / 6
    - 4 sets of front deltoid raises: 16 / 14 / 12 / 10

    Day 8: Deltoids

    - 5 sets of shoulder press: 12 / 10 / 8 / 6 / 4
    - 3 sets of lateral deltoid raises: 16 / 14 / 12
    - 3 sets of rear deltoid raises: 16 / 14 / 12
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    If it were me, I would take the workload you do now and split it up so that you are training each bodypart twice a week.

    You will get better stimulus from fewer sets per session (but more of them done from fresh). You may even be able to jack up the total workload if needed to keep making progress if that's not enough on its own.
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  3. #3
    eye of the tigress etet1919's Avatar
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    Traditional bro splits are usually broken up working each body part 2x/week, hitting each approximately every 72 hrs. Once a week is closer to "maintenance" work. I agree with SP; weight train for maximal development 2x/week, for approximately one hour- making sure you're getting in enough volume. That way, you could do HIIT cardio intervals for 20-30 minutes...ramping up the intensity, burning calories more efficiently, increasing fat loss, etc. You'll be improving your fitness level with this style of cardio, 2-3x/week- especially after doing the same (?) steady-state treadmill jogging for a few years now.

    MHO, you can do deadlifting on the same day as lat pulldowns, rows, pull ups and biceps. You can also do delts/triceps together. Or, you can train opposing muscle groups together (push/pull)...As long as your split is different enough from what you've been doing for the last few years. I'm sure just by organizing your regimen differently, you'll break your current (but very temporary) plateau!
    "It's not in my nature to give up."

    ^^ "No, I'm not a Taurus."
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